PRE: Movement Standards

WOD: Partner Day! For time:

-1600m Run

-25 Tire Flips

-50 Thrusters (95/65)

-400m Prowler Push

-100 HRPU

-50 Pull-Ups

-500m Row (Each)

-100 Sit-Ups

-100 Wall Balls (20/14)

POST: Mobility

PRE: On the 0:00 - 50/35 Calorie Row/Ski, On the 4:00 - 30/24 Calorie Row/Ski, On the 7:00 - 30/24 Calorie Row/Ski, On the 10:00 - 15/12 Calorie Row/Ski, On the 11:00 - 15/12 Calorie Row/Ski, On the 12:00 - 15/12 Calorie Row/Ski

WOD: For time: 7 Rounds:

-7 Toes to Ring

-7 Dual DB Hang Clean and Jerks (50/35)

-200m Run

POST: 8 x :10 L-Sits

PRE: Heavy Day

WOD: Part I: Overhead Squats: 5-5-3-3-2-2-1-1

*Build up to a heavy single.

Part II: 3 Sets:

-10 Snatch Grip Push Press + 1 Snatch Balance

-12 Weighted GHD Hip Extensions

-10 DB Z-Press

-15 Banded Face Pulls

POST: 3 Rounds: 20 Hollow Rocks, 0:20 Single Leg Wall Sit/side